Tuesday

17
Oct

Tuesday

Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

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Warm-up

1 min row or bike

5 up downs

5/5 step ups

5 tuck ups

into

1 min row or bike

5/5 groiners

5 box jumps

into

1 min row or bike

5 BBJO

5 Ab mat sit ups or TTB

Metcon

Metcon (Time)

5 rounds

15 BBJO (24/20)

15/12 cal row or 12/10 cal bike

15 Ab mat sit ups

30 min cap

RX+

TTB

Scaled

Less weight

step overs

fewer reps